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Plant-Based Power Bowl

Dish Type: Pasta, Risotto and Polenta


  • Bowl Ingredients
  • ¼ recipe sour cream (see recipe below) – 7 g
  • ½ cup (cooked) kasha – 9.5 g
  • ½ cup (cooked) black beans – 7.5 g
  • ½ cup corn – 2.5 g
  • ½ cup red peppers – 3 g
  • ½ small avocado – 1 g
  • ½ cup sweet potato – 1 g
  • Sunflower Seed Sour Cream Recipe
  • 1 cup raw sunflower seeds (soaked, hot soaked or boiled and rinsed)
  • 1/2 cup water
  • 1 tbsp lemon juice
  • 2 tsp apple cider vinegar
  • 1/2 tsp salt


All of these ingredients are easy to find, so that shouldn’t scare you away from adding this to your meal rotation.

If you have never had kasha before, it is toasted buckwheat (you can just toast your buckwheat in a dry pan for a few minutes to get the same effect). I love buckwheat because, like quinoa, it is a complete protein (meaning it contains all of the essential amino acids), but is a domestic crop in North America and does not need to be imported. Buckwheat is also rich in fiber, magnesium, iron, and copper.

Bowl Instructions:

  1. Sweet potatoes: Chop into 1/2 inch cubes and mix with either 2 tsp of olive oil or place directly on parchment paper if roasting with no oil. Bake at 400 F for 25-30 mins, stirring halfway through. Note: I tend to pre-prep lots of sweet potatoes ahead on the weekend so they are ready to just reheat and eat during the week without having to take the time to roast.
  2. Kasha: Cook 1 cup of kasha (toasted buckwheat) in 2 cups of water or veggie stock. Bring to a boil then reduce to a simmer with the lid on until all the liquid is absorbed. This should take about 12 minutes.
  3. Assembly: Place the desired amount of cooked kasha to bowl, then add cooked and strained black beans and corn, raw red peppers, and avocado.
  4. Drizzle Sunflower Seed Sour Cream on top.

Total: 31.5 grams of protein

Sour Cream Instructions:

  1. Toss all the ingredients in a high powered blender and whiz for 2 mins until well-blended. You might need to scrape down the sides with a spatula. Make sure it is smooth and creamy and well-blended.
  2. Add additional salt if needed.

This sour cream is so delicious and you can use it on your bowls, your baked potatoes, and your vegan tacos and nachos.

Tip: Did you know that sunflower seeds make a great, lower-cost swap for cashews? And they are higher in protein and better for the environment too.

Try this hearty bowl after your next long ride, run, gym session, or swim. You’ll be licking your lips and building muscle too.

Read the blog post where this recipe originally appeared: The Only Protein Power Bowl Recipe You’ll Ever Need

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